Saturday

by | Sep 9, 2022 | Uncategorized

Elite Wellness – CrossFit

Metcon (No Measure)

Accumulate 20 Reps (w/partner)(10 each):

Rope Climbs (RX+= Legless)

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

9 Calorie Row (RX+=Ski)

12 KB Snatch (53/35)

15 Box Jump Overs (24/20)

Metcon (No Measure)

“AFTER PARTY”- Complete 0-4 of the following:

1)4 Rounds:

8 Bench Press (moderate load)

25 GHD Sit Ups

2)Every 6 Minutes for 24 Minutes

Max Air Bike Calories in :30

3)Barbell Overhead Walking Lunge Steps

2×20

2×10

4)Power Snatch

Work up to a heavy single

Then

4×80%, 4×80-85%, 3×85%,

3×85-90%, 2×90%, 2×90-95%

5)All on a C2 Bike:

Warm Up

5:00, Heart Rate @ (160-age)

5:00, Heart Rate @ (165-age)

Rest/mobilize/hydrate for 5:00

then,

90:00 w/ Heart Rate @ 180-age